Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
26
11
2017

11/29/17

By: admin0Sticky

Angel Oak CrossFit – CrossFit   Warm-up Warm-up (No Measure) A. TABATA: Pass Thrus, Push-up Shoulder Taps B. Roll Shoulders C. 3x: 8 Step Ups, :30 Hollow Hold, 6 Push Press Weightlifting Pause Push Jerk (1 RM) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 7 7 CJ (135/95) 7 BBJOs...

21
11
2017

Roadmap: Navigating the Holidays

By: admin0Sticky

Roadmap: Navigating the Holidays   Your 4-step guide to surviving the holidays and staying on track!   The holiday season is here, whether we are ready for it or not! It’s the season of relaxation and recharging our batteries, food, and spending time with our families and loved ones. You’v...

06
12
2019

Dec ’19

By: admin0

Angel Oak CrossFit – Strength & Conditioning Warm-up General Aerobic WU (No Measure) 2 Rounds @ Warm-up Pace: 200m Row/ 400m Bike 15 Hollow Rocks 15 PVC GMs 5 Strict Pull-ups/Ring Rows 10 Push-ups 10 Rev Lunges w/ Stretch 20 Band Pull Aparts 10 PVC OHS Strength Metcon (No Measure) 4 Sets:...

06
12
2019

Dec ’19

By: admin0

Angel Oak CrossFit – CrossFit Warm-up Clean Warm-up (No Measure) A. 500m row/1.2k bike B. FR Stretch + Hamstrings C. 2x: 5 Muscle Clean Pos 2, 10 FSQ, 10 RDL, 10 Hollow Rocks D. Clean Warm Up Weightlifting Power Clean + Hang Power Clean (5 sets) *build ea set *R 2:00 Metcon Metcon (AMRAP...

05
12
2019

Dec ’19

By: admin0

Angel Oak CrossFit – Strength & Conditioning Warm-up Bench Press Warm-up (No Measure) A. 2:00 Aerobic Warm-up B. Pec Roll/ Banded Shoulder Stretch C. 2x: 20 Plank Shoulder Taps, 10 Pass Thrus, 10 Push-ups, 10 GM Strength Close Grip Bench Press (5-3-1; 5-3-1) *second set heavier than the f...

05
12
2019

Dec ’19

By: admin0

Angel Oak CrossFit – CrossFit Warm-up AOCF WU 8 (No Measure) 4 Rnds: 1:00 bike/row 30s FR KBroll pecs Weightlifting Close Grip Bench Press ( EMOM9 3 @ 65%) *all reps at same weight Metcon Metcon (4 Rounds for reps) AMRAP5 8 Power Snatch (95/65) 20 walking lunges R: 2:00 AMRAP5 8 OHS 12 Abm...

04
12
2019

Dec ’19

By: admin0

Angel Oak CrossFit – Barbell Warm-up AOCF WU 4 (No Measure) a) 500m row/1500m bike/400m Run b) 30/20/30 c) 5:00 mobility Weightlifting High Hang Clean + Low Hang Clean + Jerk (5 ) HHC = Pos. 1 LHC = just below knees Split Jerk*every 2:00 for 10 min *gently build *no misses Weightlifting Hang P...